Arthritis pain may slow you down, but it doesn't have to be a barrier to losing weight and feeling better.

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Losing weight is challenging for many people, but it's even more daunting if you’re living with painful arthritis. Carrying extra pounds can have a big impact on how you feel. Being overweight also puts you at greater risk for arthritis; government figures estimate that about 36 percent of obese American adults have this condition.

“It’s quite clear that being overweight is a major risk factor for arthritis,” says Robert H. Carter, MD, deputy director of the National Institute of Arthritis and Musculoskeletal and Skin Diseases.

More weight puts more pressure on your joints, and extra body fat increases inflammation in the body. Inflammation is associated with both osteoarthritis (when the cartilage between the bones at your joint wears away) and inflammatory arthritis (arthritis that’s marked by swollen, warm joints), Dr. Carter says.

Plan Your Diet Around Inflammation-Fighting Foods

Choosing the right foods to add to your diet and getting some exercise can actually help reduce inflammation, bringing relief from arthritis symptoms while you lose weight.

Nutritionist Lona Sandon, RD, assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas, has rheumatoid arthritis and knows first-hand how foods can have a powerful effect on arthritis symptoms. “I know that when you follow and maintain a healthy diet, you’re healthier and more flexible than people who don’t make changes,” she says.

Here’s what to put on your plate:

Fish. Eating fish — particularly fish high in omega-3 fatty acids — can help with joint stiffness and pain, Sandon says. She recommends eating at least 12 ounces of fish a week. Salmon has the highest amounts of omega-3 fats, she says, but there are other great choices: canned light tuna (instead of albacore tuna that has a higher mercury content), herring, sardines, codfish, and tilapia.

Fish is also a great source of quality protein. “People who are cutting calories to lose weight need adequate protein for muscle mass,” Sandon says. “And that’s important for people with arthritis because your activity may be limited.” Some people with arthritis may also be taking medications that affect their ability to use protein well to build muscle, she says.

Walnuts. Like fish, walnuts are an excellent source of omega-3 fats and should be part of your diet when you have arthritis, Sandon says. You can use them in many creative ways: Try stirring them into oatmeal or adding them to a salad.

Ground flaxseed or flaxseed oil. Flaxseed is also a good source of omega-3 fats. If you buy whole flaxseeds, be sure to put them through a coffee grinder first — the whole seed has a husk that won’t break down in your digestive tract, Sandon says. If you use the oil, use up to two tablespoons a day in salad dressing, a stir-fry dish, or on pasta, she says.

Olive oil. People who live in the Mediterranean region, where olive oil is a diet staple, have a lower incidence of arthritis, Sandon says. Because oil is high in calories, it’s best to use only two tablespoons a day, whether you choose olive oil or flaxseed oil. You can even find mayonnaise made with olive oil (or make your own in a blender!).

Trans-fatty-acid-free spread. Look for butter alternatives that are free of trans and fatty acids — they're a much better choice than hard-stick margarines that contain omega-6 fatty acids, which increase inflammation in the body, Sandon says.

Fruits and vegetables. Whether it’s blueberries on your morning cereal or a salad at lunchtime, fruits and vegetables offer fiber, vitamins, and minerals that keep you healthy and help you lose weight. Some studies have even found that vegetarian-based diets help alleviate symptoms of arthritis while helping you lose weight, Sandon says.

Exercise to Ease Your Joints
Getting active is just as important as eating well for both weight loss and arthritis. “If you can strengthen your muscles, you take a load off of your joints,” Carter says. Here’s how to add calorie-burning activity into your day without hurting your joints:

Go for gentle movements. Choosing an exercise that’s gentle on your joints when you have arthritis is key. “You shouldn’t go jogging if you have bad osteoarthritis,” Carter says. A physical therapist can give you exercises that will help avoid putting too much pressure on arthritic joints. Swimming is also a great activity for people with arthritis, Carter says.

Do some resistance training. Lift weights, use resistance machines at the gym, or use elastic bands as part of your exercise routine. This type of exercise builds muscle, improves your balance, and keeps your joints active, Carter says.

Strike a yoga pose. Yoga is perfectly suited for people with stiff, painful joints.

Although weight loss can seem like an impossible task when you have sore joints, making a few small changes in your diet and exercise routine can provide big relief. The sooner you get started, the sooner you'll get to your target weight.

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